12-22-17 The Aaron

21
Dec

12-22-17 The Aaron

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

60 seconds each:

Jumping Jacks

Active Spiderman

Active Samson

Russian Baby Makers

Air Squats

Push-up to Down Dog

Inch Worms

Warm-up (No Measure)

Barbell Warm-up: Coach Led

Weightlifting

Power Snatch (EMOM 10)

3 Position Power Snatch (floor, hang, high hang)

Metcon

Metcon (AMRAP – Rounds and Reps)

4 sets of:

AMRAP 3

3 Overhead Squats 75/55#

6 kipping HSPUs

9 Pull-ups

– Rest 1 min –
RX+: 95/65#

*Pick up where you left off